2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 26, day 7

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The long run is a rite of Sunday. Enjoy the quiet time, enjoy a quiet trail run, or a quiet run on a city street (keep the mask). Long runs are about building endurance.

DSC00161.jpgThe women's 10,000m, 2019 USATF, photo by Cortney White

Sunday, 28 June 2020: Long runs, 70-75 minutes

2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 26, day 7

Monday: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown

Tuesday: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 20 minute cooldown,

Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

Thursday: warm up, hill workout, 50 minute run, eight two minute hill charges, keep good pace, cooldown

Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown

Saturday: warm up, Fartlek: 50 minutes, 10 minutes good pace, 15 x 1 minute hard, 1 minute easy, 10 minutes good pace, cooldown.

Sunday: Long runs, 70-75 minutes

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